Bananas
What are Bananas?
Bananas are a carbohydrate-rich, gluten-free fruit. Bananas have a sweet and soft flesh enclosed inside a thick yellow rind.
Bananas are the fourth most globally produced crop after rice, wheat, and corn. [1]
Bananas are insufficient sources of fat and protein, but contain carbohydrates, water, and beneficial micronutrients. [2] The potassium and calcium content in bananas make a great post-workout snack to replenish lost electrolytes from sweat.
Depending on the ripeness of the banana, it may be beneficial for either diarrhea or constipation (see the ‘Ripe vs Unripe’ section below for more information)
Many people worry about the sugar content of bananas. Keep in mind that bananas (and all fruit) do not have added sugar, but contain natural sugars.
1 medium banana contains ~14 grams of fructose (fruit sugar). The American Heart Association recommends that kids ages 2-18 should have less than 25 grams (6 teaspoons) of added sugar daily. This does not include sugar from fruit. Read more about added sugar here.
If an individual is struggling with yeast overgrowth or dysbiosis, limiting high fructose fruits may be beneficial. Keep in mind that fruit is more than just sugar and contains a variety of vitamins, minerals, and fiber that are beneficial for overall gut health and may not need to be avoided completely.
Ripe vs Unripe Bananas
Unripe, green bananas are less sweet and made up of 40% resistant starch. The low sugar and low glycemic index take longer to digest, however, they contain a variety of probiotic bacteria to help maintain adequate gut health. [3]
Bananas in this phase are also more diabetic-friendly because the resistant starch has not yet converted to simple sugar. [3]
Resistant starch creates a longer transit time in the gut, creating possible bloating and may also aggravate constipation. For this reason, unripe green bananas are more beneficial in alleviating diarrhea [2,3] and are often known for being the “B” in the BRAT diet for diarrhea.
Ripened yellow bananas are softer, sweeter, and usually contain brown spots. Through the ripening process, the antioxidant content is increased and the resistant starch is converted to 91% simple sugar. [3]
This phase of bananas has an increased sugar content and is higher on the glycemic index, making this a less-ideal carbohydrate choice for individuals with diabetes. [3]
Fewer resistant starches and more simple sugar make ripened bananas a great fiber-rich snack that may help alleviate occasional constipation, but should not be used as the only approach as it is likely not enough to resolve constipation on its own. See the constipation note for more dietary suggestions.
Ripened bananas may contain higher levels of histamine. If someone is sensitive to histamines and/or following a low-histamine diet, ripened bananas or bananas altogether should be removed.
Another interesting fact: as bananas fully ripen, they produce Tumor Necrosis Factor (TNF), giving the bananas anti-cancerous properties that are able to combat abnormal cells. [3]
Nutrient Breakdown
Bananas are a great source of:
Soluble Fiber
Resistant Starches
How to Use Bananas in Cooking
Bananas can be great to thicken smoothie recipes like the AB&J smoothie, Pumpkin Pie smoothie, or Açaí Bowl!
Substitute dairy ice cream by using a food processor to combine frozen bananas, maple syrup, and flavors of choice.
Bananas are often used as an egg replacement in recipes, as it is a great binder!
Banana Substitutes
If you want to replace bananas in a smoothie but still want a creamy drink, try using frozen cauliflower rice, sweet potato, canned pumpkin, or coconut cream instead!
Food Reactions
The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options.
DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.
Bananas & Autism in the Research
While there are no current studies on bananas and autism, nutrients in bananas such as magnesium, potassium, calcium, and fiber play important roles for individuals with autism.
In recent genome and exome sequencing, genetic dysfunction of potassium channels may be involved in “altered neuronal excitability and abnormal brain function in the pathogenesis of ASD.” [5]
Children with ASD are more likely to experience potassium deficiencies that may not be corrected with multivitamins and supplements. [6]
Check out these additional micronutrient notes on the ANL!
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[1] Amini Khoozani, A., Birch, J., & Bekhit, A. (2019). Production, application and health effects of banana pulp and peel flour in the food industry. Journal of food science and technology, 56(2), 548–559, https://doi.org/10.1007/s13197-018-03562-z
[2] Fooddata Central Search Results. FoodData Central. (n.d.). Retrieved December 29, 2021, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
[3 ]Skowronski, J. (2016, May 3). The scientific difference between a ripe and an unripe banana. Spoon University. Retrieved December 29, 2021, from https://spoonuniversity.com/lifestyle/the-scientific-difference-between-a-ripe-and-an-unripe-banana
[4] Bae, S. H. (2014, December 31). Diets for constipation. Pediatric gastroenterology, hepatology & nutrition. Retrieved December 29, 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/
[5]Cheng, P., Qiu, Z., & Du, Y. (2021). Potassium channels and autism spectrum disorder: An overview. International journal of developmental neuroscience : the official journal of the International Society for Developmental Neuroscience, 81(6), 479–491. https://doi.org/10.1002/jdn.10123
[6]Stewart, P. A., Hyman, S. L., Schmidt, B. L., Macklin, E. A., Reynolds, A., Johnson, C. R., James, S. J., & Manning-Courtney, P. (2015). Dietary Supplementation in Children with Autism Spectrum Disorders: Common, Insufficient, and Excessive. Journal of the Academy of Nutrition and Dietetics, 115(8), 1237–1248. https://doi.org/10.1016/j.jand.2015.03.026
Authors
Brittyn Coleman, MS, RDN/LD, CLT
Melissa Teel, Dietetic Intern
